I read a Frederic Delavier’s book « Strength Training Anatomy » and I learned good stuff.
Hanging at the fixed bar with your hands apart with a supinated grip :
Inhale and pulls by pulling out your chest to bring your chin almost to the level of the bar
Exhale at the end of the movement
Return to the starting position by controlling the movement
This exercise works latissimus dorsi, teres major, biceps brachii, brachialis and a little bit trapezius (middle and lower portion), rhomboid and pectoralis major.
This exercise can be included in a program specific to the arms.
If you have difficulty to lift yourself with your bodyweight, you can do this exercise with the cable machine « lat pulldowns ».
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